The push pull legs push pull (PPL) workout routine is a popular and effective training program for those looking to build muscle mass and strength, while also maintaining a balanced physique. This four-day per week workout structure splits body parts into upper body push movements, lower body legs exercises, upper body pull movements, and repeats, targeting muscle groups for optimal growth and recovery.
One of the key benefits of the PPL routine is its ability to minimize muscle soreness and fatigue, as each muscle group only trains twice a week, with at least one rest day in between. This allows for better recovery and increased intensity during workouts. Additionally, the split focuses on compound movements, which engage multiple muscle groups for a more efficient and time-saving workout.
Understanding the PPL Routine
The PPL workout routine is based on a four-day split, typically performed Monday through Thursday, with rest days on Friday through Sunday. This allows for ample recovery time, as well as the opportunity to train other physical activities or sports on the weekends if desired.
The workout is organized into four sessions: push (chest, shoulders, and triceps), pull (back, biceps), legs (quads, hamstrings, calves), and repeats. This setup enables trainees to focus on specific muscle groups each day, promoting better muscle targeting and stimulation.
Push (Monday - Chest, Shoulders, Triceps)
During the push session, the primary focus is on chest development with exercises like the bench press, incline dumbbell press, and cable flyes. Shoulders are targeted with movements such as the overhead press, lateral raises, and rear delt flyes. Triceps are involved in many of these exercises and are further isolated with direct tricep movements like skull crushers and overhead dumbbell extensions.
Sample push exercises:
- Barbell Bench Press: 4 sets x 8-12 reps
- Incline Dumbbell Press: 4 sets x 8-12 reps
- Cable Flyes: 3 sets x 12-15 reps
- Overhead Dumbbell Press: 4 sets x 8-12 reps
- Rear Delt Flyes: 3 sets x 12-15 reps
- Skull Crushers: 3 sets x 12-15 reps
- Overhead Dumbbell Tricep Extension: 3 sets x 12-15 reps
